Seed of the month: Flaxseeds

These shiny, reddish or golden-brown seeds are the richest natural source of alpha linolenic acid (ALA), an omega-3 fatty acid that's also found in soybean oil, canola oil, and walnuts. Because our bodies can't make omega-3 fats, we must get them from food. The other main omega-3s, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are found mainly in fatty fish. Nutrition experts recommend getting at least one rich source of omega-3 fats daily. So if you don't eat fish, flaxseeds are a good option.

Flaxseeds, which have a slightly nutty taste, contain other healthful nutrients, including protein, fiber, and lignans (plant chemicals with antioxidant effects). Small studies suggest that consuming whole or ground flaxseeds may lower cholesterol levels and blood pressure.